Saturated Fats
List types of food with saturated fats sourced from animals
Red meat, poultry with skin, pork, butter, cream, whole milk, ice cream, cheese
Examples of liquid fats that are a great substitute for butter when cooking
What is olive oil, avocado oil, sesame oil, peanut oil, sunflower oil, etc
When reading nutrition labels on packaging look for these phrases to cut back on sodium
Myth or Truth: There is nothing you can do to prevent heart disease if it runs in your family
Myth: Heart disease and CVD can be prevented with a healthy diet and exercise.
True or false: Saturated fats are typically solid at room temperature
True
True or false: Unsaturated fats are typically liquid at room temperature
True
Try swapping red meats or pork with these healthier sources of plant-based proteins
What are legumes, beans, pulses, peas, quinoa etc
Myth or Truth: you don't need to have your cholesterol checked until you're middle aged
Myth- You should have it checked every 4-6 years after you turn 20
These types of saturated fats are also known as tropical oils and should be limited as part of a heart-healthy diet
What is coconut oil, palm oil, and/or palm kernel oil
This food provides a great source of omega-3 fatty acids and comes from the ocean
Look for these alternatives when shopping for dairy products like cheese and milk
What is "low/reduced fat" "fat free" 1% or skim milk
Myth or Truth: Diabetes will not harm your heart as long you take medication
Myth- even when taking diabetes medication, you are still at risk for developing heart disease, especially with multiple risk factors.
The American Heart Association recommends aiming for what amount of saturated fats per day
13 grams or 5-6% of total calories
These plant-based foods contain a great source of unsaturated fats, are also good for brain health, and are examples of nuts and seeds
What is almonds, walnuts, pecans, pumpkin seeds, chia seeds, flaxseeds
It is helpful to bring this item with you when shopping to not get side-tracked and buy foods you don't need
Truth; high blood pressure is also known as the "silent killer" because you may never experience any symptoms